CrossFit – Mon, May 22
CrossFit GonzStrong – CrossFit
OH squat (No Measure)
Overhead Squat
Build To A Heavy Single
Over drive (Time)
“Overdrive”
10-9-8-7-6-5-4-3-2-1:
Overhead Squats 115 / 85 lb
Burpee Box Jumps (24″/20″) *15 min time cap
– Conditioning Category: Athletes should aim for unbroken overhead squats throughout and pace the burpee box jumps accordingly. Looking for threshold pace here throughout with a little kick at the end.
– Overhead Squats: Loading should not exceed 70% of your 1RM overhead squat. Reps should be completed unbroken each round.
– Burpee Box Jumps: Athletes should face the box during the burpee and fully stand on the top of the box before coming down. Athletes can jump or step down off the box.
– Score: Total time it takes to complete the workout.
– Aim for unbroken overhead squats. If one break is needed in round 8/7 that is okay but let’s make that break quick!
– Pace the burpee box jumps in a way that is sustainable throughout the workout.
– Transitions will be key in this workout.
OVERHEAD SQUATS
– Reduce Loading
– Sub Single Dumbbell
– Front Squats
– 2x Air Squats
BURPEE BOX JUMPS
– Reduce Box Height
– Burpee Box Step-Ups
– Burpees Only
– Box Jumps Only
– Burpee Box Jump Overs
Extra 5/22/23 (Weight)
Squat Snatch
6 Sets:
Set 1: 1 Snatch @ 81% 97LB
Set 2: 1 Snatch @ 83% 100LB
Set 3: 1 Snatch @ 85%
Set 4: 1 Snatch @ 83%
Set 5: 1 Snatch @ 85%
Set 6: 1 Snatch @ 88%
Rest 1-2 Minutes Between Sets.
Gymnastics Conditioning
3 Rounds For Time:
50 GHD Sit-ups
30/24 Calorie Row
100ft. Handstand Walk